DELOAD WEEK FOR PEOPLE NOT MOVING ON TO QUARTER FINALS!This is your reset week. Next week we will start our gymnastic work and building phase.
EMOM x 40 alternating:
min 1: 8 single leg RDL/side
min 2: 40 sec single KB front rack carry (switch at 20 sec)
min 3: 40 sec bike @ 70-75% effort
min 4: 10 alternating top to top dumbbell bench press
min 5: 30 sec handstand kick ups to wall - alternating lead leg
min 6: 40 sec bike @ 70-75% effort
min 7: 30 sec wallsit @ parallel
min 8: 5 box jumps from seated @ 30/24"
min 9: 40 sec bike @ 70-75% effort
min 10: Rest
QUARTER FINAL TRACK QUALIFIERS !
2 alt sets:
30 ghd sit-ups
25 double kb deadlifts 53/70
2 sets:
24 CTB Pull-Ups
-- rest 45 Seconds --
Accumulate 30 seconds Free Standing HS Hold in 4x4 Box
-- rest 3 min between sets
WOD
AMRAP 4min
10 Wall Ball Shots @ 20/14 lbs
Row 10/8 calories
rest 4 min
AMRAP 4min
5 Squat Cleans @ 135/95 lbs
Row 10/8 calories
rest 4 min
AMRAP 4min
5 Barbell Thrusters @ 135/95 lbs
Row 10/8 calories
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